Author Archives: captaincrunchberry

For those that don’t like long Backblast: We did stuff, we got better. These PAX were in attendance: Pelican, Flip Flop, Uncle Sam, Mr. Hat, Tidwell, Kitty Litter, and Captain Crunchberry (QIC). For those along for the ride, here is the Paul Harvey version… (You know, the rest of the story…) Hello F3 Louisville, standContinue reading “Backblast – The Motivator – Captain Crunchberry Q – 4.12.2021”

0500, Monday. Nothing about that is something to look forward to. But, the thought of spending a little time with your fellow F3 Brothers, and leaving 45 minutes better than you were when you arrived, is a great start to the week. Come join me, leave the baggage (and coupon) at home. At The Abyss,Continue reading “Preblast – 4.12.2021 – The Motivator – Captain Crunchberry Q”

PAX: F-Stop, Tidwell, Metermaid, Mr. Hat, Whiskers, Uncle Sam and Captain Crunchberry (QIC) Weather: Mid 40’s. Disclaimer: I’m not a professional, I have received no formal training, anything I say is a suggestion, and you should modify as necessary. COP: Consisted of SSH, Imperial Walkers, Downward Dog, and Scorpion. Then a short run to theContinue reading “Backblast – The Motivator – 12.28.2020 – Captain Crunchberry Q”

I’m still ironing out the details, but I’ll have it figured out by morning. Join me as we will reflect on 2020, and look forward to the new year. Bring a coupon just in case.

Weather: Cold, but dry. I didn’t look at the actual temperature when I got there, but I’m pretty sure the forecast was for 25 degrees. It was cold enough that Storm Trooper and Cartman claimed it was right at the threshold of whether they could attend or not. But, they both showed up, otherwise IContinue reading “Backblast – Loco @ The Station – 12.8.2020 – Captain Crunchberry / Lucky Charms Co-Q – Breakfast of Champions”

Come start your day with a breakfast of champions tomorrow at The County. You will get to help settle the most heated debate in the breakfast world. Which is better, crunchy bacon (Lucky Charms’ choice) or chewy bacon (Captain Crunchberry’s choice.) Lace up your running shoes and bring your coupon. Better bring gloves too ifContinue reading “Pre-Blast – Breakfast of Champions -Loco @ The County – 12.8.2020 – Co-Q Mashup – Lucky Charms / Captain Crunchberry”

When I signed up to Q this, I expected smaller numbers. The Abyss is like a fine wine. Or what I think a fine wine would be. I don’t really drink too much wine, and definitely don’t drink fine wine. It is hard to appreciate this AO, unless you have been there a few times.Continue reading “Backblast – Gladiator @ The Abyss – 11.20.2020 – Captain Cruncherry Q”

I’m still putting the finishing touches on the weinke. It looks like temperatures warm up, it should be perfect conditions. Weinke Option #1 involves some moderate running with a headlamp, but does not require a coupon. Weinke Option #2 does require a coupon, but little running. Which will I choose? Play it safe, bring aContinue reading “Preblast – Gladiator @ The Abyss – 11.20.2020 – Captain Crunchberry Q”

Weather: Clear, dry, a chilly. Temperatures hovering in the mid 30’s. The numbers for today were a little light. A combination of reasons COVID precautions being one, but I don’t think that is the case with Jolly Rancher. I’m pretty sure Jolly Rancher fartsacked. There is still a chance he posted at The Garden, butContinue reading “Backblast – Gladiator @ The Abyss – Captain Cruchberry Q”

6 minutes isn’t enough. You AB-solutely don’t want to miss this workout. The sky will be clear, the moon will nearing a new moon (when it is least visible), so it will be dark. The stars should be spectacular. So we will spend most of our time on our backs, looking up at the view.Continue reading “Preblast – The Gladiator @ The Abyss – 11-13-2020”

Dearly beloved… We gathered today to celebrate the right to choose. Some chose poorly and went to another AO. Specifically, Dauber. He left Pelican standing all alone. He picked up a late Q at the Boondocks. Since I gave him no prior knowledge that I planned to poke fun at him (and Pelican) I won’tContinue reading “Backblast – Loco @ The County – 11.03.2020 – Captain Crunchberry Q”

Tomorrow at The Loco we will celebrate the right to choose. Some decisions are with you for days or months, and a few decisions last a lifetime. Your decision to show up will set you back about 45 minutes. Your decision to vote could affect you for the next 4 years. No coupons needed. GlovesContinue reading “Preblast – 11.03.2020 – Loco @ The County – Captain Crunchberry Q”

From the desk of The Ghost Q: It’s Ghost Q week but don’t be scared or spooked by that….or the 100% chance of rain….or the 100% chance of a total beatdown. Bring a coupon and be ready to get after it. This will be an AMRAP style workout that push even the most WICKED PAXContinue reading “Pre-Blast – Inferno @ The Station – GHOST Q – 10.29.2020”

Weather: Mid 50’s, wet pavement, but no rain. Which was a sigh of relief. I’m not sure I’m mentally prepared for mild temperatures with rain. I know, you only get wet once. But man it sucks at the beginning. PAX: Flip Flop, Harbaugh, Uncle Sam, Mr. Hat, Jolly Rancher, Lucky Charms, Tidwell, and Captain CrunchberryContinue reading “Backblast – The Motivator – 10.19.2020 – Captain Crunchberry Q”

Weather looks to be a little wet, I’ll try to keep us dry, but I can’t rule out a mosey to keep the blood flowing. Bring a towel for the ride home, but leave the coupon at home.

Weather: Low 40s, with a slight chill to start things off. I was shocked as I arrived with Tidwell in tow. We had to park a fair distance away from the normal meeting location. I felt like I was going to a sporting event. You know, where you park far away, so you can avoidContinue reading “10.16.2020 – Back Blast – Pleasantville – Captain Crunchberry Q”

Lace up your running shoes, we will cover some ground, and do a few exercises along the way. No coupon needed.

Weather – Mary Freakin’ Poppins. Practically perfect in every way. Mid 50’s, dry, no fog, little to no dew. (Although we never left the pavement, so that last part might be a lie. PAX:  As site Q, I keep my own data. The average numbers for The Station is 6. With the occasional spike whenContinue reading “Backblast – 10.08.2020 – Inferno @ The Station – Captain Crunchberry Q School”

At this point, you likely have posted at least once this week already. You have been through a Q school workout. Here is one more to add to it. Hopefully I can have an impact on you. This week at The Station we will work on the little things. Little things with big impact. BringContinue reading “Preblast – Inferno @ The Station – 10.8.2020 -Captain Crunchberry Q School”

PAX: Bulletin, Backflop, Flip Flop, Colonel Klink, Holy Roller, Focker, Malpractice, Wisker, Honey Do, Le Pew, Cochran, and Captain Crunchberry (QIC) Weather: High 60’s. Disclaimer: I’m not a professional, I have received no formal training, anything I say is a suggestion, and you should modify as necessary. COVID-19 is a real thing. If you feelContinue reading “Backblast – Planetarium @ Boondocks – 8.11.2020 – Captain Crunchberry Q”

Stick with me, I got your back. Come out to The Boondocks for something a little different. No coupons needed. Gloves optional.

PAX: Nino, Nice and Slow, Double Down, Focker, Bull Rider, Tidwell, Stickup, and Captain Crunchberry (QIC) Weather: High 60’s. Disclaimer: I’m not a professional, I have received no formal training, anything I say is a suggestion, and you should modify as necessary. COVID-19 is a real thing. If you feel sick, go home, keep yourContinue reading “Backblast – The Bridge @ Posh – 8/5/2020 – Captain Crunchberry Q”

Tomorrow we will cover ground, we will work the upper body, core, and legs.  Coupons needed, gloves if you want them.

PAX: Viking, Cratchit, Hush Puppy, Holy Roller, Captain Crunchberry (QIC) Weather: Low 70’s. Disclaimer: I’m not a professional, I have received no formal training, anything I say is a suggestion, and you should modify as necessary. COVID19 is real. Go home if you don’t feel well, keep your distance. Aye? As we were starting toContinue reading “Backblast – 7.24.2020 Wisteria @ Pleasantville – Captain Crunchberry Q”

Sometimes in life all we get is one chance.  Come out to Pleasantville for a chance to get better.  Bring running shoes, and gloves if you want them for ground work.  No coupons needed.

PAX: Mr. Hat, Flipflop, Uncle Sam, Jolly Rancher, Kimble, and Captain Crunchberry (QIC) Weather: Mid 70’s recently. Disclaimer: Provided by Jolly Rancher, I think.  I’m not sure, since I announced myself as Jolly Rancher. I blamed it on the confusion that Flipflop was a little early, rather than coming in hot. I’m not a professional,Continue reading “Backblast – Escalator @ The Abyss – 7.22.2020”

Tomorrow at The Abyss we will get to see the sun rise over the lake.  The road to the lake isn’t long. The road to success is long, and is up hill all the way. Prepare for some running, and a full body workout. Bring a coupon, and gloves for ground work if you preferContinue reading “Preblast – The Abyss – 7.22.2020 – Captain Crunchberry Q”

PAX: Gilligan, My Pleasure, Red Card, Scratch & Dent, Mr. Hat, Ma Bell, Jolly Rancher, Double Down, Jerry Maguire, Tidwell, Little Jerry, Alexa, Gisele, Overflow, Hushpuppy, Uncle Sam, Pelican, FlipFlop, Asian Zing, Crockpot, Captain Crunchberry (QIC). WEATHER: About 60 degrees, slight breeze. DISCLAIMER: I am not a professional, anything I say is a suggestion, youContinue reading “Backblast – Loco – 6.16.2020 – Captain Crunchberry”

Tomorrow at The Loco you will need a coupon and gloves (optional – but suggested.)  We will review a few of life’s lessons taught to me by a dear friend, Douglas Coughlin.

PAX: Coleman, Le Pew, Abacus, Gisele, Cratchit, Tiny Tim (2.0), Tidwell, Meter Maid, Rocky, Jerry Maguire, Bus (2.0), Brick (2.0), Trekkie (2.0), WILDFlower, Holy Roller, Pelican, Jolly Rancher, Fun Dip (2.0), Ma Bell, Hush Puppy, Asian Zing (for a little while at least), Devitto, Dauber (CO-QIC) Captain Crunchberry (CO-QIC) Weather: Mary Freakin Poppins. Practically perfectContinue reading “Backblast – The Nest – 3/13/2020 – Co-Q Captain Crunchberry and Dauber”